Are these healthy foods causing your migraines?

I have a long history of migraine. For three years, I had 2-3 per week, every week. Sometimes I would have a break between them, sometimes they would roll right together. About a year ago, we added more salt to my diet and my migraines dropped to one a month. Not perfect, but a tremendous improvement.

In the last five weeks, I’ve been back to the bad old cycle. The last six months, we’ve been eating a real food diet. Wheat-free, corn-free, soy-free, and only the odd bit of raw dairy. Lots of fresh veggies, pasture-raised meats and organ meats. To improve the bacteria in my gut, I’ve also added in kombucha, kefir, lacto-fermented vegetables and bone-broths. All foods standard for Paleo, Wahls, Primal and traditional eating.

What in this diet could possibly cause me to be in excruciating pain for weeks on end? The answer lies in tyramines, histamines and arginines. You can read Chris Kresser’s elegant detailed explanation here, but basically I, like other migraineurs that have been researched, may not have enough of the right enzymes to process them. They are perfectly natural substances that occur in a wide variety of foods. A VERY wide variety, as I’ve found out to my distress when researching what to eat to avoid them. Unfortunately, testing for these problems is more or less impossible here in NZ from what I can tell, so my only way to find out if this is a problem is to go on a low amine diet.

So what do I have to avoid? Well, pretty much anything I’ve ever eaten that tastes great, to be honest. Anything aged, cultured, fermented, brewed, dried or stored to start out. That knocks out cheeses, wine, beer, coffee, chocolate, kombucha, kefir, cider, vinegar, bacon, sausages, jerky and pretty much any spice you can think of, as they are dried too. Add to that tomatoes, raw onion, broad beans, kale, spinach, olives, avocado, mushrooms, citrus fruits, berries, raisins, any kind of nut or seed and anything with yeast in it, so bread (if I were even eating it). Throw in anything that comes in a tin, can or bottle and just to make things even more fun, note that you are supposed to avoid anything slow cooked (like bone broth) and all leftovers, as histamines and tyramines increase in food as it ages. Ideally you should eat any animal protein immediately after it is slaughtered, but honestly, that isn’t even going to happen.

The problem seems to be cumulative for most people, which would explain why I was able to eat increasing amounts of these foods for a while before my migraines got out of control. I did have other signs, like flushing and unexplained hives that fit right in to this hypothesis. Now I’ve pushed my body over the edge, simply going back to the way I was eating before is unlikely to solve the problem. I’ve got to cut way back, stay there for a while, then slowly add things back to see how my body reacts. Evidently, I should see some improvement in a month or so.

To say that this is all overwhelming and I’ve got no idea what to cook is an understatement. I think I’m down to freshly grilled iguana and pomegranates on white rice. However, my symptoms and recent eating patterns fit and I’ve got nothing to lose by trying. Plus, we’ve already tried all the standard Western pharmaceutical fixes to no avail.

Do you have bad reactions to food high in amines? Had any luck with a low amine diet?

That is a *massive* list of foods to cut out! I really hope that you have found another cause of your migraines and haven’t had to resort to these measures. I get headaches quite a bit but I wouldn’t go so far as to call them migraines. I don’t think they are linked to food in my case.Caroline Deffontaine recently posted..How to Lose 5lbs in 5 Days For Christmas With This Easy Gut-Clearing Diet

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I knew someone who had the same problem as you did. Her migraines went away while eating a healthy diet and then they came back for no apparent reason. For months she couldn’t figure it out until someone noticed her migraines came back at about the same time she started using CFL or compact fluorescent light bulbs in her house. I don’t know if you use them much in NZ, but this is about all you can get here in the US now. Other than, I am guessing you check all of your ingredients for any hidden types of glutamine, MSG and aspartame in all of your foods.

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Jennette
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December 27, 2013

Hi, I have a son who has had a migraine non-stop for almost five years and nothing helps. He has tried so many drugs and alternative therapies and nothing has even taken the edge off. I have another son who is permanently dizzy and it is thought that this is also a form of migraine and nothing has helped him either.
I would really like to understand better what you are talking about here. They have done the elimination diet – no help.
Any information you can give me would be greatly appreciated. As you can imagine this has a huge impact on their lives.

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Julie-Anne
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August 29, 2013

O I forgot to say: A book about low amine diet is The Eczema Diet by Karen Fischer. It might show you some things that you can still eat, and ranks things by how much amines they have in them, so you might be able to work out your tolerances

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Julie-Anne
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August 29, 2013

How terrible, when things were going so well!!
I have had migraines all of my life and it’s a constant struggle to get/keep them under control, and I know how frustrating it is when you think you have them sussed and then the buggers come back!!!
I find that if I take a good quality magnesium supplement (ie no oxide in it) and iodine and omega 3 and 6, and Vitamin D3, I don’t have to think about my food sensitivities as much. I can’t have too much sugar with the omegas, because that actually increases inflammation, annoyingly.
Having said that, migraines have been such a constant thing for me that there is a whole list of things I NEVER eat or drink, like fizzy drink, tea, coffee, alcohol… well I drink (filtered) water and I drink milk and I have an ovaltine most days, and that’s it, as far as drinks go…
I’ve never noticed a problem with wheat, but I don’t like fermented things and am of the belief that what you don’t like is your body’s way of telling you to steer clear. I do like dried meat, but used to get migraines when I was a kid after eating bier sticks at my dad’s butcher shop, so I only indulge very occasionally.
I read packets and avoid ‘the numbers’, and have a book that helps me interpret them, as some aren’t bad, they just have a number as that takes up less room.
Interesting point about Vitamin C: I can’t take Vitamin C supplements, and I can’t eat a whole regular-sized apple. I have an aunt who gets migraines and she finds the same.
Generally, fresh is best for me, and I make my own everything where possible. I still get migraines, and usually have no idea why. I’m learning not to beat myself up over them and just to take the pills, rest up and get better. Sometimes I do eat or do something I shouldn’t and the reaction is like a hangover without the good time beforehand and that is so unfair!!! However, I try to just go with it, knowing that, when the pain finally stops, it’ll be like a Happy Holiday in My Head (because o boy does being in pain take up a lot of mental energy!!!)
I do know what I haven’t shared anything you don’t already know but I just wanted to let you know that you’re not alone 🙂
Am on my second morning of being unable to work and I’m beginning to wonder if it will stop… tho history would suggest they always stop, eventually…

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Christine
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August 27, 2013

I used to get migraines, and it makes sense that the triggers can accumulate – I used to get them from coffee, so cut that out, and drank only tea, to find that a few months later even tea could trigger them. Same with chocolate. Now that I’ve cut out caffeine I find I can eat other foods that might usually trigger them – such as aged cheese – but who knows about the future.
I feel so bad for you. I know how much these things hurt! Hope you find what works soon.

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Hi Mel Noticed you were out of action for a little while. I know how you feel. Before botox I had them every week for 3 days. Changing my diet also helped. But chocolate or sugar are gauranteed to cuase me a migraine though having said that I can sometimes eat a little chocolate. But mine are also very much hormone related. I can tell when one is coming on before I get it. Can you? Oh and what has been really good is naproxone if I take it as soon as a migraine is coming. None of the other tabs or wafers helped.

Gina

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Georgina Covich
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August 25, 2013

just wondering as i read your blog…. is there any way that you can bring the missing enzymes into your system, or if not the enzymes themselves, then maybe the appropriate amino acids that make up the enzymes. Maybe you are missing the building blocks for the enzymes themselves? Just a thought !

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B6, copper and Vitamin C are all vital to DAO production and I make sure to get plenty of those. In the US and Europe there are DAO enzyme supplements, but they are not available to be shipped to NZ. They can help you tolerate a few more foods, but you still need to follow a low histamine diet.

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I don’t get migranes, however I suffered for years from rosacea on my face and nose, I was continually on antibiotics. The last 6 months I have it completely under control from cutting out chocolate, cheese, yoghurt, tea/coffee and alcohol. I always knew about the tea and coffee and alcohol (I don’t drink anyway) but not the yoghurt or cheese. Since cutting out those two particular foods its cleared up completely with no more antibiotics mucking up my system.

I am also gluten free and that has made a huge difference to the aches and pains I was getting. I was beginning to feel like an old woman now with a change of diet and the right supplements I feel so much better and have far more energy.

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I realize life isn’t fair — but still. This strikes me as massively unfair after all your research and sacrifices. I am complaining to the universe on your behalf.ruth pennebaker recently posted..The Young Are Different from You and Me

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merr
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August 24, 2013

Fascinating to read about. The key is finding what works for the individual. It’s the trial and error that can be difficult when one doesn’t know if it might trigger something. I’m certain many will benefit from this post.

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Oh, for pete’s sake. I cannot even think of what you CAN eat … because it seems like there is almost nothing left. I’m so sorry for your pain and that the solution isn’t simple. I cannot even begin to explain how much I admire your willingness to keep looking and looking for a workable solution — no matter how hard.Roxanne recently posted..Ch-ch-changes in Lilly Town

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Louise Baker
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August 24, 2013

I just read this interesting article from Dr Mercola last night; it offers a few other hypotheses as well about migraine triggers. He certainly puts food sensitivities right up there near the top of the list. When you’ve worked out an eating plan, I’d LOVE to hear what you ended up consuming.

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Oh what a bear of a time you’re having. Like, Alisa, I’ve had trouble taking probiotics, so will check out the soil-based offerings there.

I do get a few migraines a month, and can usually peg them to wine, certain types of chocolate, and lately, I just realized that watermelon is a major trigger. I was having back to back migraines for days, and realized that I’d been woofing down watermelon like crazy during that time. When I stopped the watermelon, the migraines ceased.

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I do have trouble with certain foods, especially chocolate, coffee and wine. I also seem to do best when I hardly eat any refined sugar, and when my consumption of foods that contain weird additives (like fake color, fake flavors) is at a minimum. When I eat at home a lot, I’m pretty good. Eating out: a nightmare. It’s not just a headache waiting to happen, but I usually wake in the middle of the night feeling sick–like hangover sick. I’ve always suspected that my gut bacteria are out of whack, but taking probiotic pills seems to make things worse. Anyway, hang in there. Thinking of you!alisa bowman recently posted..The Angry Incident of the Empty Tank of Gas

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Oh, you poor baby. How frustrating. I get bad migraines (not as frequently as you) that come without warning. I can never figure out the cause(s). I feel for you and hope you return to the once-a-month migraine, which right now, sounds like a treat.